Another template day! Feeling the Thursday struggle today, but got my butt into the gym and got this this done.
NOTE: weights can be increased/decreased based on ability. Do whatever you are able to do around the same rep range with good form. Also, rest between sets, but not TOO much. I usually take anywhere from 30 sec-1 min. Basically, once my heart rate goes back to normal, I start again.
Vertical pull: Parallel pull ups 3x9
NOTE: weights can be increased/decreased based on ability. Do whatever you are able to do around the same rep range with good form. Also, rest between sets, but not TOO much. I usually take anywhere from 30 sec-1 min. Basically, once my heart rate goes back to normal, I start again.
Vertical pull: Parallel pull ups 3x9
Horizontal pull: Underhand EZ row (50 lbs) 3x15
Rear/medial delt: DB side lateral raise (10 lb DBs) 3x10
Bicep: DB twist curl (15 lb DBs) 2x14
Vertical push: Seated barbell shoulder press (50 lbs) 3x11
Quads: Barbell walking lunge (50 lbs) 3x20
Hamstrings: 45 degree back raise (20 lb) 3x12
Abs: Hanging leg raise 4x6
Abs: Hanging leg raise 4x6
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